Shoulders · Shoulder and posture care
Cable Internal Rotation
The Cable Internal Rotation mainly trains your front delts. Also working: chest.
One cable
Stable
How to do it
- Stand side-on to the pulley and hold the handle with the inside hand
- Elbow bent 90° at your side, forearm angled outward
- Rotate your forearm in front of your stomach, the elbow stays against your body
- Take three seconds to return: then switch sides
Coach’s tip
The counterpart to the external rotation, shown from above. The internal rotators are usually stronger: so one set is enough if you already do a lot of pressing. Your torso stays still, only the forearm swings.
Setup
Pulley
Pulley at elbow height
Grip
Single handle in the hand nearer the pulley
Load
One cable
You need
Single handles
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (shoulder and posture care). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Internal Rotation work?
Mainly the front delts. The chest help.
How do I set up the cable machine for the Cable Internal Rotation?
Pulley: Pulley at elbow height. Grip: Single handle in the hand nearer the pulley.
What can I do instead of the Cable Internal Rotation?
For the same movement: Cable External Rotation, Posture Row with Chin Tuck and Wall Slide. In DCFT you swap with one tap.
DCFT
The Cable Internal Rotation in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.